3 years, why not 103 burpees?

Time flies when you’re having fun.  3 weeks back into F3 since we opened up, I thought that since we missed the 3 year Painlab get-up in April, let’s cook-up a beat down that would be a testament to what Painlab is about.  This workout was focused on muscles, core, and stay-in-place cardio.  Linus and VooDoo were warming up when I arrived, I set up shop, and was allowed to do the warm-up after everyone rolled in.  Good thing to warm-up Painlab is to stretch all parts of the body.  The following does that:

Warm-up (in cadence)

15 SSH

10 Squat

10 MNC

10 IWalkers’

10 Merkins

20 LBC

Only 2 campers today, the other 8 come with me to visit Frank at the circle.  Quick disclaimer about F3, why Painlab started and I encouraged them to challenge themselves today.  Keep in mind, it’s probably 7:10 at this point?  HIPAA came out despite his injury and was the shot-caller (great work!).  Today’s workout:

15 Swings – 10 Burpees
15 WWII sit-ups – 8 Burpees
12 Overhead press – 6 Burpees
20 Flutter Kicks – 4 Burpees
12 Front Raises – 2 Burpees  (10 count)
20 Calf Raises – 9 Burpees
15 Merkins – 7 Burpees
30 LBC – 5 Burpees
10 ea. Lunges – 3 Burpees
12 Wide Grip Merkins – 1 Burpees (10 count)
10 ea. Backwards Lunges – 2 Burpees
10 Diamond Merkins – 4 Burpees
60 sec. People’s Chair – 6 Burpees
15 CDD – 8 Burpees
10 ea. Skull Crushers – 10 Burpees
15 Squats – 8 Burpees (10 count)
15 Dips – 6 Burpees
10 ea. Rows – 4 Burpees
20 American Hammers – 2 Burpees

That put us at 103 Burpees.  But, it was only 7:30.  Well done!!  Doing the Burpees after a 60 second people’s chair was a new experience.  Highly recommend it.  Just then Hushpuppy and Linus show up from their run.  What timing :/

So what to do the rest of the time?  I asked each person to name their favorite exercise, and that we’d do it.

Clavin – Burpees – we did 10 (Screwed up my 103 number)

Sledge o Matic – MNC – we did 50 in cadence (nice)

Les Nessman – LBC – did a lot

VooDoo – CDD’s (I think, having trouble remembering)

Pedal – Freddy Mercury’s (of course)

Herme – Merkins (I think…)

Double-stuff – maybe he was CDD’s, I was pretty tired at this point.  Maybe burpees.  Blargh

Tube – cannot remember…

Hunch-Back – Bobby Hurley’s .  I don’t think I completed all these.  Felt bad but was busy yapping with HIPAA.

HIPAA – Burpees again?  I think he called 5 or so.

Rudolph – due to popular opinion, I called body-destroyers.

Still a great amount of time left, it flies when you’re having fun?  Double-stuff said he wanted to focus on core work, so I obliged. We went around a bit with various core exercises.  When about 8 minutes were left, I omaha’d to some yoga to cool everyone out.  I also enjoyed having White Zombie on the playlist while holding warrior pose 2.  TIME.

ANNOUNCEMENTS – keeping our eyes peeled for Ville to Ville guys today. Also the Farmers Market will have a mask give away tomorrow, 1 mask per car.  Most likely with HIPAA making it back out, and having his injury, the Matrix is on hiatus.

Prayers – Les Nessman family, our community, our nation in light of recent events, HIPAA gut.

MOLESKIN – A fun but tough workout.  I want the guys to have a sense of pride in what they accomplished.  I asked if they could have done 103 burpees and the other exercises in roughly 20-25 minutes a year ago.  The answer is they are getting better every day.  Be a HIM, push yourself when you can.

See you at Painlab 4th anniversary.  Always a pleasure.

Rudolph